What's up Champ! I'm Vince Del Monte
of GeneExpressionTraining.com
In this video I'm going to give you three shoulder
workouts for mass and definition. Alright.
This is going to be the side delt edition.
We're going to focus on
creating rounder shoulders,
bigger shoulders so that you can create that
nice waist to hip ratio that's very
attractive to the opposite sex.
Okay. So here's the deal.
This is brass tacks simple. Anybody can
do this. We're doing the century trip
today.
What's the century trip? A hundred reps
in 15 minutes. You're going to find a
weight that you can do for 25 times and
then you're going to do rest pause until
you get to 100. What's rest pause is the
20 second break before you continue and
you just take as many sets as you need
to do until you get to 100 reps. It's
going to take you hopefully less than 15
minutes. That's your goal and you can
pick from any one of the three exercises
I'm about to show you. I recommend that
you rotate these exercises around. Don't
do the same one every time or else
you're going to get wear and tear on
your shoulder joint. Here's the exercises
and let me show you how to do them so
you get the most out of this.
Exercise one here are lying cable side raises.
If you can't do this don't worry I've got
two others coming you could do at home
with resistance bands or dumbbells.
But this one is for the guys that's going to the
gym and they want to change things up.
you're getting kind of tired of doing
your dumbbell side lateral raises which
are good exercises but let's keep things
fresh right. So we're going to lie down
here we're going to eliminate any
momentum from our trunk and we're going
to focus on reaching for opposite walls.
The cue here guys is not up and down
it's out and in out and in. Reach for
opposite walls. Make your arms long long
long think about taking your humerus
away from your body. You want your
humerus to reach reach reach reach reach
reach and that's going to get the
maximum side delt activation.
Exercise number two. Dumbbell modified upright
rows. The goal for you guys is not up
and down. The goal here is out and in.
I want you to pretend that these dumbbells
are attached to your elbows and I want
you to think about tracing a big arc so
your elbows are going to opposite walls
and then they're coming back in. So we're
using that same
path that we're focusing on with the
previous exercise but now we're working
with the dumbbell. So we're thinking
about creating a big arc here. We want
your shoulders to travel through a lot
of distance so there's a lot of time
under tension. This is going to really
really burn and as you doing this you
can actually see your your delts get
pumped up and you can even adjust your
shoulders slightly more internal if you
want to get more side delt activation.
So you can kind of play with it if you're
going slow and controlled. You can find
the part of your delt that you really
want to stimulate. This is a tough one.
This one is going to really mentally
gas you when you get to the halfway point.
Our third exercise here. This is a unique
one alright. This requires a resistance
band and this one really is going to
teach you how to turn on your side delts.
A lot of guys have created bad habits
including myself.
So our Braudys program to do these
exercises a certain way and side lateral
raises is an exercise that most people
just turn into an isometric contraction
where they're just rocking their trunk
and they think they're doing a side
raise but really they're doing like the
no side lateral raise. So what we want to
do here is we want to attach the
resistance band right around our elbows.
You want them actually hanging off the
lower part of your bicep where your biceps
are thicker. You want it hanging off of
there and we want to think about
reaching out. Alright. You want to think
about contracting your shoulders first
and reach out. And this isn't a big range
of motion. It's out and in. Out and in.
You don't want to think about going up
because that's going to lead to trunk
extension and cheating which is going to
take the tension off the part of the
delt we're trying to develop.
We're really getting precise with these
movements so that you can get the most
from the least and you're going to see
how I've looped it up here under a
preacher bench you can really loop it up
to anything you got in your gym and the
key here is again is out and in out and
in not up and down.Those two words out
and in will completely transform the way
your body looks. And that's it guys.
If you guys want a step-by-step program a
complete 18 week program to rehaul your
physique reinvent your body reinvent
your life I recommend you check out no
nonsense muscle-building 2.0 there
should be a link here somewhere on the
screen or a link in the description and
I'll take you to a page where you can
learn more about it you'll be able to
figure out your muscle fiber type
because
programs customized to you it'll tell
you all about why this type of training
is more superior than other forms of
training if you're looking to achieve a
lean muscular and aesthetic body. Alright.
Thanks so much for watching
I'll see you guys next time.